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CLEVELAND - There are all kinds of products that claim to help you sleep, like essential oils, sound machines and melatonin.
But, do any of them actually work?
“At the very best of what they do is they help you create a good wind down routine,” explained Alicia Roth, PhD, sleep psychologist for Cleveland Clinic. “That is a key to falling asleep quickly, staying asleep, and having a good restful night of sleep.”
Dr. Roth said there’s nothing wrong with trying different sleep products, but it’s important to understand there’s no perfect recipe.
And that’s something she tells her patients.
The more effort you put into finding the right sleep products, the more stress you’re going to put on yourself.
Instead, Dr. Roth recommends creating a wind down routine, which starts about an hour before bed.
You want to relax your body and mind, so maybe that’s reading or watching an old TV show.
It’s important not to do anything stimulating.
Dr. Roth said you may also want to consider cognitive behavioral therapy.
“The scientifically proven treatment for insomnia is called cognitive behavioral therapy for insomnia, and we call it CBTI for short. And for decades, CBTI has been run through clinical trials,” she said. “It’s found to be more effective above and beyond sleep medications, across people of different ages with different illnesses and different circumstances in their life.”
When it comes to sleep supplements, like melatonin, Dr. Roth said it’s best to consult with your physician before taking them
You want to make sure they can’t interfere with any medical condition you may have or other medications you are prescribed.
Cleveland Clinic is a nonprofit multispecialty academic medical center that integrates clinical and hospital care with research and education. Located in Cleveland, Ohio, it was founded in 1921 by four renowned physicians with a vision of providing outstanding patient care based upon the principles of cooperation, compassion and innovation. Cleveland Clinic has pioneered many medical breakthroughs, including coronary artery bypass surgery and the first face transplant in the United States. Cleveland Clinic is consistently recognized in the U.S. and throughout the world for its expertise and care. Among Cleveland Clinic’s 82,600 employees worldwide are more than 5,786 salaried physicians and researchers, and 20,700 registered nurses and advanced practice providers, representing 140 medical specialties and subspecialties. Cleveland Clinic is a 6,728-bed health system that includes a 173-acre main campus near downtown Cleveland, 23 hospitals, 280 outpatient facilities, including locations in northeast Ohio; Florida; Las Vegas, Nevada; Toronto, Canada; Abu Dhabi, UAE; and London, England. In 2024, there were 15.7 million outpatient encounters, 333,000 hospital admissions and observations, and 320,000 surgeries and procedures throughout Cleveland Clinic’s health system. Patients came for treatment from every state and 112 countries. Visit us at clevelandclinic.org. Follow us at x.com/CleClinicNews. News and resources are available at newsroom.clevelandclinic.org.
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